Dr. Eugene “Bo” Babenko, PT, (pictured below) likes to stand on his head, match his sneaks to his KBs, AND, more importantly he also likes to do FREE 20-minute consults for his fellow CFNYCers. There are still a few slots left for his consults this Saturday from 10am-2pm. The sign-up sheet is at 25 W. 26th St. and the consults will take place there up on the 4th floor.

Matt and Dan side-planking:
(photo courtesy of Coach Sara)

Here’s what’s on tap for Saturday’s classes, including the High Noon Hero WOD!

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Movement Standards
Burpee
At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

WODs at HR:20A: Front Squat 3×5
Back Squat 1×15-20

B: 3 Max Single Set Pullup Attempt

* * * * *

HNHW (“High Noon Hero WOD”) Update

Hey guys, we’re back!

Hope you are all sufficiently recovered from the CrossFit Open and back into your regular training. For our first WOD back (that takes place tomorrow, Saturday, April 8th) we are doing “Klepto.”

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

Show up and help us welcome back the HNHW. Remember to signup via Zen Planner so we can run this efficiently at 11:45am, 12:30pm, and 1:15pm. Look forward to seeing you all on Saturday at the 26th Street Box!

Responses

Dickie

Sara, why don’t you stick your tongue out during overhead lifts? I hear it helps.

Zoe

Great articles, Avery and Sara! And in the spirit of competition and having fun as mentioned in Sara’s post, is there any chance we might have some sort of friendly in-house competition one of these days? I remember talk of an AM/PM challenge and last year we had a big team battle with everyone that was a lot of fun. Any thoughts?

Dickie

I remember the team competition from two springs ago. It’s when I first became scared of (and met) Cassie.

Anonymous

The Cain Games…video footage is somewhere. I agree inter-box competition is necessary…possibly culminating with an AM vs. PM tug of war that will stretch the length of 6th between 26th & 28th.

We have done tug of war before, but never between locations. Also, maybe we can sub rope climbs through the window for the stairs on running WODs….

Awesome articles Sara and Avery!! It has been a pleasure to train and work with you both over the past few years!

CAIN

CAINgames II? New space?

Brett_nyc

That was a disaster.

3rd wod of the night had my teammate Sara punching me in the back and butt because I was moving too slow on a sub 3 Grace.

Sara = The Real Deal

Avery = The Real Deal + Baking Skills

Greg Sprich

I would really like to see another inter box competition. Doing the last few opens, caingames, etc, I know i never push my self harder than during those times. I know its a logistical issue with a box the size of ours, but maybe the box can be broken up in such a way to make it more managable? Also, and this may be before my time here, but didn’t there used to be a sort of Friday night call out night? Even if we just have a day & time set up once a month where a group of people can show up at a specific time to face each other in an idv or team format would be pretty awesome. Just a thought.

With some of the squishy shoes I’ve seen people rock for squats lately, it’s similar enough. On that note, remember if you’re getting into heavy territory (and you absolutely should on these squat days), it’s better to remove your shoes if you have anything from INNOV8s to Nikes or any other type of running shoes on. The stability of a flat platform is so key to getting comfortable with heavy weight, and I cringe sometimes when I see someone with 3 plates on either side wearing running shoes. No bueno.

Naveen

I find Inov-8 230s to be ok, but 195s are little squishy. that said, me+my weights << Reis+his weights.

Amanda Long

Well, in that case #heelseverysquatday

Jason W

I have a picture somewhere of williamson squatting in his kenneth coles cause he forgot his shoes one day.

Mike K

I would squat in dress shoes over sneakers or barefoot. much more stable that way.
Ask Brett to show you his Inov-8s for an example of how squishy they really are for squatting

Yesterday: lots of front squat singles and doubles at 163# and 173 focus on position and speed

Today: snatch and cleans from below the knees then 20×173# on the back squat

Jim S

I’ve been on Jaminet’s Perfect Health Diet for 4.5months now (Thanks Dev!). I got bloodwork done on Jan 31 and again on April 3. Having moved to a diet that is based on fat I wanted to make sure for myself that the counterintuitive aspects of this diet actually worked.

The results look good. Total cholesterol = 200, HDL = 89, LDL = 99, and Triglycerides = 60.
During the 2 month interval the deltas look like -2, + 5, – 8, and + 7. The only number trending in the wrong direction was triglycerides, but it was so low to begin with I’m not very concerned. The key thing in my mind is that HDL is still going up while LDL declined. All of them are in good ranges according to http://www.mayoclinic.com/health/cholesterol-levels/CL00001

During that same 4.5 month interval I dropped 12lbs (great for pull-ups!) and dropped about 4% body fat according to the estimates on beyond the whiteboard. By the way, I liked Sara’s comments about doing the work vs. diet, but for me the diet aspect is about longevity by avoiding things like diabetes. Leaning out and gaining definition is just a nice bonus.

Anyway, just thought I’d share the data for anyone else on or thinking about the PHD.